Site:
http://fellrnr.com
Miles:
10826 total / 494 in 2012
Goal:

Represent the US at the 24 Hour World Championships Sept 2012. Also break 150 miles in 24 hours. (NB: all friend requests accepted)

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  • 66 miles
  • 08:33 time
  • 3879 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. Jonathan S.'s Photo Jonathan
    RUN
    blah 8.13 mi 01:11 08:44 pace

    The cold that started Wednesday evening is now in full swing, so I took it easy. As long as I kept my heart rate reasonably low my head didn't pound too badly. My goal was to go far enough to get t... read more

    about 19 hours ago via Fellrnr.com SportTracks Plugin
  2. Jonathan S.'s Photo Jonathan
    VELO
    alright 5.62 mi 00:27 12.4mph pace

    An easy ride - I have symptoms of a cold coming on, which sucks. Hopefully it will pass quickly.

    Cumulative distance: 13.86 miles/7 days, 21.53 miles/14 days, 27.14 miles/28 days,
    Heart Rate: A... read more

    1 day ago via Fellrnr.com SportTracks Plugin
  3. Jonathan S.'s Photo Jonathan
    RUN
    good 22.23 mi 03:08 08:26 pace

    I'm continuing to take it reasonably easy, and I'm feeling better all the time. I suspect it will be a while before I'm back to full capacity, but returning to running four days/week is helping a l... read more

    3 days ago via Fellrnr.com SportTracks Plugin
  4. Jonathan S.'s Photo Jonathan
    VELO
    good 8.09 mi 00:38 12.9mph pace

    An easy ride with a couple of Tabata style HIITs added in.

    Cumulative distance: 15.85 miles/7 days, 15.85 miles/14 days, 21.46 miles/28 days,
    Heart Rate: Average=107, 28% VO2max

    3 days ago via Fellrnr.com SportTracks Plugin
  5. Jonathan S.'s Photo Jonathan
    RUN
    good 21.98 mi 03:10 08:37 pace

    A little slow, but other than that, I felt pretty good.

    Cumulative distance: 85.56 miles/7 days, 141.02 miles/14 days, 363.76 miles/28 days,
    Heart Rate: Average=129, 46% VO2max
    Average Cadence=... read more

    5 days ago via Fellrnr.com SportTracks Plugin
  6. Jonathan S.'s Photo Jonathan
    RUN
    alright 16.68 mi 02:22 08:29 pace

    I'm continuing to take it easy to recovery from my recent symptoms of overtraining. I'm hoping I'll bounce back soon, but overtraining is a tricky beast.

    Cumulative distance: 83.84 miles/7 days,... read more

    7 days ago via Fellrnr.com SportTracks Plugin
    • Gurnam S.
      Gurnam S.
      Gurnam S.

      Awesome!

      6 days ago • Like

    • Peter S.
      Peter S.
      Peter S.

      I recall a post you did not so long ago on injuries, and how you do get them ... but how you know how to deal with them. I find really helpful that you (and problem other elites) can and do over train. Even more helpful, is to know that one can recognise and deal with overtraining. You're a stellar fount of knowledge and experience. Thanks for sharing it.

      5 days ago • Like

  7. Jonathan S.'s Photo Jonathan
    RUN
    alright 20.14 mi 02:46 08:15 pace

    I could feel the impact of the downhills from Wed, which slowed me up. I was ready to stop around mile 15 when I met some friends on the trail and they kept me going for a while longer. I've restar... read more

    8 days ago via Fellrnr.com SportTracks Plugin
  8. Jonathan S.'s Photo Jonathan
    VELO
    good 7.69 mi 00:38 12.3mph pace

    An easy ride, taking it dead slow.

    Cumulative distance: 7.67 miles/7 days, 7.67 miles/14 days, 13.28 miles/28 days,
    Heart Rate: Average=97, 20% VO2max

    9 days ago via Fellrnr.com SportTracks Plugin
  9. Jonathan S.'s Photo Jonathan
    RUN
    good 20.24 mi 02:41 07:58 pace

    I felt good and strong at the beginning of the run, and with a little bit of hubris and a pinch of stupidity, I pushed the pace on the first steep downhill more than I should have done. I figure th... read more

    10 days ago via Fellrnr.com SportTracks Plugin
  10. Jonathan S.'s Photo Jonathan
    RUN
    good 6.25 mi 00:57 09:07 pace

    I'm taking it as easy as possible. I'm thinking about going back to running 4 days/week, and this is a temporary compromise.

    Cumulative distance: 56.32 miles/7 days, 167.36 miles/14 days, 369.37... read more

    10 days ago via Fellrnr.com SportTracks Plugin
    • Henning
      Henning Feel Better
      Henning Feel Better:

      you'll be back in no time. patience!

      10 days ago

  11. Jonathan S.'s Photo Jonathan

    I've just completed my list of the top marathon training mistakes, which I hope people will find useful. I've learned about these mistakes not only from my own experience, but also from spending ti... read more

    11 days ago
    • Aleta
      Aleta
      Aleta

      Good list.

      11 days ago • Like

    • Show 11 more comments...
    • Robert V.
      Robert V.
      Robert V.

      I will take a final look at your data and determine if I should adjust for Sunday's run. I'm pretty nervous about trying to get this right! Thanks again.

      9 days ago • Like

    • Robert V.
      Robert V.
      Robert V.

      Jonathan, now a test to see if I'm using your data correctly. Nov ran a 10K in 42'26" = VDOT = 48.4 = MP = 7:28. This has been the bases of my FIRST training and I've accomplished just about everything in the training so far. I'm afraid of this pace in a marathon until I break 3:30. So if I do 22 this weekend at MP + 7.2% = 75%. I feel I should be ok. I have another marathon scheduled for 18 March. If things don't go well at Myrtle Beach I can go for 3:30 again. If all goes well push the pace.

      9 days ago • Like

  12. Jonathan S.'s Photo Jonathan
    RUN
    good 20.28 mi 02:39 07:51 pace

    I'm easing back into training after nearly a week off. I felt good, but I know that overtraining is deceptive. Fatigue that builds up over time can take time to recover from. This was 'comfortably ... read more

    11 days ago via Fellrnr.com SportTracks Plugin
    • PappyP
      Pappy
      Pappy

      nice to see you easing back in as you say Jonathan

      11 days ago • Like

    • Tom R.P
      Tom R.
      Tom R.

      Great easy run, Jonathan. It is good to see a seasoned runner like youself still talking about easing into it after time off, especially from us who can't run 200 miles a week.

      11 days ago • Like

    • Michael W.
      Michael W. Great Performance
      Michael W. Great Performance:

      Ditto Tom's comments.

      11 days ago

    • Rajesh J.
      Rajesh J. You're an Inspiration
      Rajesh J. You're an Inspiration:

      Awesome

      11 days ago

  13. Jonathan S.'s Photo Jonathan

    #dailymission "What is your favorite or toughest tempo run/workout?" - http://fellrnr.com/wiki/Broken_5K

    12 days ago
  14. Jonathan S.'s Photo Jonathan
    RUN
    alright 14 mi 02:02 08:42 pace

    Continuing to take it easy.

    Cumulative distance: 61.33 miles/7 days, 181.96 miles/14 days, 364.64 miles/28 days,
    Heart Rate: Average=136, 51% VO2max
    Average Cadence=91
    efficiency=119.5
    Min./Max... read more

    14 days ago via Fellrnr.com SportTracks Plugin
    • Chris B.
      Chris B.
      Chris B.

      Great 14 Miler......Jonathan!!

      13 days ago • Like

    • PappyP
      Pappy
      Pappy

      nice run Jonathan take care

      13 days ago • Like

    • Michael G.
      Michael G.
      Michael G.

      With all this rest you're going to come back with some amazing efforts. Your body will thank you and I'm sure it will pay dividends.

      12 days ago • Like

  15. Jonathan S.'s Photo Jonathan
    RUN
    alright 8.46 mi 01:15 08:51 pace

    A short and easy run, focusing on rest and recovery to bounce back.

    Cumulative distance: 68.50 miles/7 days, 184.07 miles/14 days, 373.75 miles/28 days,
    Heart Rate: Average=131, 47% VO2max
    Aver... read more

    15 days ago via Fellrnr.com SportTracks Plugin
    • Tom R.P
      Tom R.
      Tom R.

      Nice easy miles. How do you lower you heart rate? Keep running? I'm still averaging in the 170+ range.

      14 days ago • Like

  16. Jonathan S.'s Photo Jonathan

    Race Simulation is a key aspect of preparing for competition. This article looks at using training runs to simulate race conditions, as well as specific options for simulating marathons and ultrama... read more

    16 days ago
    • Jay A.
      Jay A.
      Jay A.

      Thanks Jonathan-Quite a timely article for me.
      I'm a bit troubled about my lack of racing miles heading into my first 100 this year in Leadville. Even wrote a blog post about it a day or 2 ago. I probably won't be able to log any actual racing miles at all. Will have to simulate them in training.
      I'm saving a PDF copy to my computer so that I can read it this weekend.

      16 days ago • Like

    • Kothandapani Kc
      Kothandapani Kc
      Kothandapani Kc

      Thanks Jonathan for sharing.

      16 days ago • Like

    • Ron H.P
      Ron H.
      Ron H.

      Interesting, thanks for the link, will make for some good reading later.

      16 days ago • Like

    • Jim W.
      Jim W.
      Jim W.

      Great article. I've seen quite a few ppl "pause the watch" during training runs.

      15 days ago • Like

  17. Jonathan S.'s Photo Jonathan
    RUN
    blah 7.19 mi 00:54 07:31 pace

    Took it easy again today, and I may take tomorrow off from running. I'm feeling a little burned out, and some downtime may put a little more bounce in my tail.

    Cumulative distance: 100.10 miles/7... read more

    17 days ago via Fellrnr.com SportTracks Plugin
    • PappyP
      Pappy
      Pappy

      yes Jonathan, downtime or reduced training seems to be a universal suggestion for what you are experiencing. whatever it is ... symptoms could indicate several things as I'm sure you know. take care of yourself.

      17 days ago • Like

    • Michael G.
      Michael G.
      Michael G.

      Hope you feel back on form soon. I went through my first 100mi today, but it's taken me 18 days! You'll be back at it in no time

      16 days ago • Like

    • Brodie W.P
      Brodie W.
      Brodie W.

      All the miles you run, rest will always help. Enjoy your day off.

      16 days ago • Like

  18. Jonathan S.'s Photo Jonathan
    RUN
    tired 5.39 mi 00:41 07:37 pace

    I feeling fine physically, but I seem to be out of whack mentally/spiritually/emotionally. I was exhausted after yesterday's run and I had a meltdown later in the day, which is extremely unusual fo... read more

    18 days ago via Fellrnr.com SportTracks Plugin
  19. Jonathan S.'s Photo Jonathan
    RUN
    tired 22.97 mi 03:20 08:43 pace

    I really wanted to go further, but the wheels fell off too badly. "fatigue is cumulative"

    Cumulative distance: 125.66 miles/7 days, 222.73 miles/14 days, 422.18 miles/28 days,
    Heart Ra... read more

    19 days ago via Fellrnr.com SportTracks Plugin
    • Ron H.P
      Ron H.
      Ron H.

      Amazing distances you put up consistently I'm awe struck. How long did it take your body to get used to these distances?

      19 days ago • Like

    • Show 3 more comments...
    • Jonathan S.
      Jonathan S.
      Jonathan S.

      Ron - it takes much longer than you'd expect. Some aspects of endurance adaptation appear to take years rather than months.

      19 days ago • Like • 1 person

    • Michael G.
      Michael G. You're an Inspiration
      Michael G. You're an Inspiration:

      I hope you don't mind me adding as a friend. It's a real inspiration to someone who's getting into running a little too late to be any good, but loves the peace a long run brings. Nice!

      18 days ago

  20. Jonathan S.'s Photo Jonathan
    RUN
    alright 3.14 mi 00:29 09:19 pace

    A short run for mental health and to see if there's any DOMS from the hills yesterday.

    20 days ago via Fellrnr.com SportTracks Plugin